160121 Thursday
Day 4WOD 160121
January 2016
160120 Wednesday
Day 3WOD 160120 warm-up – Coach’s Choice A. spend 10:00 building a barbell that you can perform:2 touch & go clean & jerks2 touch & go power snatcheswhen timer hits 10:00, go to BB1. @ 10:00, 14:00, 18:00, 22:00, 26:00 perform the following workload:2 touch & go clean & jerks + 10-15 wall ballsB2. @
The “R” word(s)…
We talk a lot about resiliency… trying to figure out how to create it, nurture it and believe in it. It's very different for each of us, and we each have our own interpretation of what resiliency is to us… what it means, and so on. I would like to throw you a different "R"
160119 Tuesday
Day 2WOD 160119 warm-up – Coach’s Choice A. 6 x 30/30 row @ 80-90% effortrest as needed then BB. 4 sets @ high intensity… barbells not to exceed 115/75 (think “cyclical”) work @ 0:00, 5:00, 10:00, 15:0012sec AD sprint9 hang power cleans5 burpees over barrest to 25:00 on timer, then CC. AMRAP 5:00 @ 80%
160118 Monday
Day 1WOD 160118 warm-up – Coach’s Choice A1. 5-7 push press, no racks… rest to :30 on timer, then A2A2. AMRAP 1:30 – burpees to target (~6”), rest 1min then back to A1, x 3(A1 @ 0:00, 3:00, 6:00)rest to 10:00 on timer, then BsB1. 6-9 pull-ups… rest to :30 on timer, then B2B2. AMRAP
